ICE Tempos: 15 laps warm up, 2 laps BU, 3 laps BU, 2 x 50m CS, 2 x 1 lap hard-1 lap easy drill for 8 laps, 10-8-6-5 laps tempos, […]

ICE Variable Intervals: 10 laps warm up, 2 x 2 laps BU, 2 x14 laps (3 x 1 lap slow, 3 laps medium, 1 lap fast), R6’, 2 x 10 […]

ICE Short Tempos: 15 laps warm up, 3 laps BU, 2 laps BU, 2 x 50m CS, 2 x 50m SS, 1 x 1 lap SS, 6-5-4-5-6- laps tempos, warm […]

ICE Variable Intervals: 20 laps warm up, 2 x 2 laps BU, 12-16-20-16-12 (2 slow, 1 medium, 1 fast, repeat until done), RS', warm down.

ICE Short Intervals: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 1 lap timed, 2 sets - 3 x 8 laps {6} laps, 15 laps […]

ICE Short Intervals: Warm up 15 laps, 2 x 2 laps BU, 2 x 50m SS, 2 sets - 5-6-7 (10.8 {13.0}), RS' between sets, warm down.

ICE Short Intervals: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 2 sets of 3 x 9 {7} laps, warm down.

ICE Fartlek: 15 laps, 2x2 laps BU, 2x50m CS, 2x10 {8} laps 2x12 laps {2x2 easy, 2 moderate, 2 fast}, 10 laps double corner, 15 laps warm down.